My Sleep Discoveries

…….so far. Here are my key findings and top tips that have helped me get some great sleep:

Reasons for improving sleep:

1. Good quality sleep can make you happier, healthier, more productive and can help you to live longer!

2. The less sleep I get the hungrier I feel. I’m also more likely to make bad food choices after a night of poor sleep. My tip? Get more good quality sleep to avoid packing on the pounds!

3. Experts agree that good quality sleep is one of the best beauty and anti-aging treatments available. So, why not swap the expensive creams and facials for more good sleep….then buy a new dress with all the cash you’ve saved!

My top tips and suggestions for sleeping well

1. Prepare your body for sleep by taking some time to wind down and relax before bedtime. Even better, follow the same relaxing routine every night. For me, this means spending the last few minutes of every day – sometimes 10 minutes, sometimes half an hour – in bed with a light novel or magazine (nothing too engaging or stimulating otherwise I’ll never put it down!) whilst listening to the gentle, soothing sounds of Classic FM.

2. Don’t let television dictate when you go to bed. If you find it difficult to tear yourself away from the TV in the evening, set yourself a cut off time and stick to it. If you really want to watch Top Gun for the tenth time, Sky Plus it and watch it another time.

3. Turn your bedroom into your sleep sanctuary by keeping it tidy and clutter-free. Piles of paperwork and unwashed clothes aren’t conducive to a restful night’s sleep and can add to anxiety.

4. Choose a BIG bed to avoid disturbing your partner’s sleep every time you move. And vice versa, of course.

5. Pick your pillow carefully. It should be the most comfortable place to rest your weary head and support your head and neck by keeping them aligned with your spine.

6. Keep caffeine consumption to a minimum and avoid it before bedtime. For me, this means no more than one Diet Coke a day and no caffeine after 3pm, but this may vary according to your sensitivity or tolerance to caffeine. If you’re trying to give up your nighttime tea or coffee, try drinking a soothing warm milk and honey instead – it’s delicious and contains tryptophan which has a calming and sedative effect on the body.

7. Alcohol is known to disturb normal sleep patterns and can lead to a night of broken sleep. So enjoy your glass of wine or beer – but in moderation to avoid a disrupted night’s sleep.

8. Try not to eat too much in the evening. Eating late at night – especially heavy, rich, high fat and high calorie foods – can cause discomfort, heartburn and indigestion, which can ruin a good night’s sleep.

9. If you’re struggling to sleep because you’re too hot, apply a cooling moisturiser, such as an after-sun lotion. And, for an extra cooling experience, try keeping your favourite moisturiser in the fridge.

10. Suffering after a late night or early morning? Try taking a reviving afternoon nap! Less than 20 minutes or more than two hours is best to avoid feeling groggy and disorientated when you wake up.

11. If your busy working week has left you sleep-deprived, recover some of the lost sleep by snatching an extra hour or two over the weekend.

12. If you find yourself dwelling on worries when you go to bed, try writing them down before you hit sack. This exercise helps to prevent problems from keeping my mind active at night when I should be sleeping.

13. If you’re prone to waking in the night with worries on your mind, keep a notepad and pen by your bed – then if you do wake in the night with a problem on your mind, you can write it down and go back to sleep.

14. Remove your clock, alarm clock or mobile phone from sight – clock-watching during the night will only remind you that you’re awake and increase your anxiety.

15. Breathing exercises in bed can help to induce sleep when you’re feeling stressed.

I’ll continue to update this page as I continue with my quest. In the meantime, I’d love to hear your top tips for great sleep. Please share!

Comments

  1. Hi Amy, I love your blog! I too am addicted to a good night sleep. I would love your opinions about my Sleep Awareness blog. It’s all about products to enhance your sleep…have you touched a Private Quarters blanket? http://Www.bedbathandbridal.com
    Thanks much, Val

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